Happy New Year - See you in 2015!

To Dynabods everywhere - Happy Holidays!

Classes start January 13th (Tuesday evenings) and January 22, 2015 (Thursday evenings)

To all the Dynabods everywhere,

Wishing you a Merry Christmas and may the Holiday Season bring abundant joy and happiness in your life!

Holiday Fitness Challenge Workouts

Been over indulging over the holiday season and feeling down in the dumps?  

Give one of these workouts a try!

If you'd like a pdf of the workout list, pics and description of the exercise just shoot me an email.

Use it or Lose it!!!

BAKING RECIPES FOR ANY SEASON

Here are a couple of my favorite baking recipes – both are great if you are wheat &/or gluten sensitive and you can add some ingredients for your own preference.

  

Doug’s Banana Bread Delight

Ingredients

3 very ripe bananas, peeled

1/3 cup melted butter

1/2 cup of sugar

1 egg, beaten

1 teaspoon vanilla extract

1 teaspoon baking soda

1/4 cup of dark chocolate chips

1/4 cup of walnuts

Pinch of salt

1/3 cup of Almond Flour

1/3 cup of Brown Rice Flour

1/3 cup of Oat Floor

1/2 cup of Coconut Flour

Directions

Preheat the oven to 350°F (175°C), and butter a 4x8-inch loaf pan.

In a mixing bowl, mash the ripe bananas with a fork until smooth. Stir the melted butter into the mashed bananas.

Mix in the baking soda and salt. Stir in the sugar, beaten egg, and vanilla extract. Mix in the flour.

Pour the batter into your prepared loaf pan. Bake for 1 hour (check at 50 minutes) at 350°F (175°C), or until a tester inserted into the center comes out clean.

Remove from oven and cool completely on a rack. Remove the banana bread from the pan. Slice and serve.

Doug’s Super Oatmeal Apple Crisp

Ingredients

8 cups apples, peeled, cored and sliced

1/3-1/2 cup of blueberries  (optional)

1/2 cup brown sugar

2 teaspoons ground cinnamon

1 1/2 cup quick-cooking oats

1/2 cup steel cut oats

1/3 cup Almond flour

1/3 cup Coconut flour

1/3 cup Brown Rice flour and/or1/3 cup Oatmeal flour

1/3 cup of Vanilla Whey protein

1 tbsp milled flaxseed (optional)

1/4 cup of Almonds (optional)

1/2 cup butter, melted

1/2 cup water

Directions

Preheat oven to 350 degrees F (175 degree C).  Lightly grease a 9x13inch  pan.

In a large bowl, combine brown sugar, oats, flours, whey protein, flaxseed, butter and 1 tsp of cinnamon.  Mix until crumbly. Place ¾ of crumb mixture in the pan.

Spread sliced apples and blueberries evenly over the crumb mixture.

Sprinkle with cinnamon and almonds on top along with remaining crumble.

Pour the ½ cup of water evenly over top.

Bake at 350 degrees F (175 degrees C) for about 50-55 minutes. 

FALL/WINTER DTF CLASS SESSIONS ARE ON NOW

Time to get a get back into the groove or boost on your exercise routine!  The Fall ConEd Indoor Fitness Classes are starting soon so sign up now!

Build strength, tone your body, work your core and then ignite your metabolism with Dynabody Finishers – some High Intensity Finales before cooling down after a great workout session!

Sessions run from  6:30 to 8:00 pm and cost is $79 each (10 classes)!

Register online at:

Dynabody Total Fitness - Tuesday Oct. 7th - Bannatyne School

Dynabody Total Fitness - Thursday Oct.9th - Strathmillan School

or call: 832-9637 to Register by phone

And you can always email me for more info at:  dynabody@gmail.com

Keep on exercising – your body needs it.  And remember – USE IT OR LOSE IT! 

" True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”

Wilhelm von Humboldt

We are also on Facebook and Twitter!

FACEBOOK.COM              http://www.facebook.com/doug.dynabody

TWITTER:                             https://twitter.com/Dynabody

DYNABODY TOTAL FITNESS - DTF BOOTCAMPS

DYNABODY WELLNESS  

SUMMER FITNESS CLASSES NOW HALF PRICE

We’ve hit the half way mark for the summer classes!

If you haven’t had a chance to come out due to your summer schedule I have a great deal for those that have been taking it easy during the lazy days of summer and need some motivation and a plan of action.

ALL DTF classes throughout the summer are now $60!

Classes run all through September!

Tuesdays and Thursdays evenings 6:30 – 7:30 pm. 

email:  dynabody@gmail.com  for more info.

Cardio & TRX suspension training

DTF SUMMER SCHEDULED CLASSES 6:30 - 7:30 pm

Tuesday Classes			Thursday Classes
July 22, 2014	Class		July 24, 2014	Class
July 29, 2014	Class		July 31, 2014	Class
August 5, 2014	Class		August 7, 2014	Class
August 12, 2014	Class		August 14, 2014	Class
August 19, 2014	Class		August 21, 2014	Class
August 26, 2014	Class		August 28, 2014	Class
September 2, 2014	Class		September 4, 2014	Class
September 9, 2014	Class		September 11, 2014	Class
September 16, 2014	Class		September 18, 2014	Class
September 23, 2014	Class		September 25, 2014	Class
September 30, 2014	* Rain Day/Extension		October 2, 2014	* Rain Day/Extension
October 7, 2014	FALL BOOTCAMP		October 9, 2014	FALL BOOTCAMP

For more information email:  dynabody@gmail.com   or phone/text:  204-771-0061

STAY IN THE KNOW – CONFIRMATION REQUIRED

The new Canadian Anti-Spam Legislation, takes effect July 1, 2014 and has significant implications on how we are able to communicate with you.  Without your express permission, we cannot send any electronic communication that promotes an event, service, or newsletter that may benefit you.

I want to stay in touch with you!  And I want you to keep receiving Dynabody Total Fitness free insight and advice on Fitness and Health.  I also want to keep you up to date on upcoming classes and events like our Dynabody Summer Fitness Classes.

Please email me directly at Dynabody@gmail.com  to confirm your subscription to Dynabody Fitness & Health Inc. e-newsletters.

For all those subscribing to the newsletter, your email address will be entered for a prizes including 1 month of free DTF Summer classes (50% off full summer classes), t-shirts, and more….

Feeling Down?

Feeling Down?  Can’t get motivated?  Stressed out? Getting Old?   

Well Exercise!

Once you have started working out your attitude will definitely change.  I see it every time after one of my fitness classes.

A study at the University of North Carolina found that seniors who did regular cardio workouts had brain scans similar to those from much younger adults.   Not only does the more blood and oxygen that gets to your brain keep your memory sharp and clear, the chemical changes in the brain improves mood and reduces stress and anxiety.  After you do a workout you feel much better about ourselves.  Negative thought patterns are replaced with positive ones making you confident and happy. 

As you continue to do this you become more optimistic, which not only improves your quality of life but your longevity.  Optimists are said to experience higher levels of physical and mental functioning.  Based on a Mayo Clinic Study by Dr. Toshihiko Maruta, optimistic people decrease their risk of early death by 50% compared to those that were more pessimistic!

So, if you haven’t yet, your goal is to make exercise a priority in your life. 

You are NOT too busy to exercise, if you are, well, it’s time to STOP and reevaluate!

• First, you must change your mindset.  Exercise is for the long run, not short-term.  You need to integrate your physical activity into your life for all the years to come.  It is YOUR responsibility to stay in shape , to keep your brain and bodies in good working order so you can enjoy doing the physical activities you want to do.
• Pay yourself first. If you schedule a certain time to exercise commit.
• Wake up early and exercise in the morning before the day begins.
• Go to the gym.  By changing into your exercise gear at t  place designed for working out makes it easier to get going and committing.
• Get a workout partner.  A good friend or family member to provide support. 
• Take the dog out for a run or bike ride.  Try and keep up with your pet!
• Hire a trainer or take a fitness class that challenges and motivates you.
• Do it with intensity.  This includes any cardiovascular exercise.  Working at a High Intensity is superior to low intensity.  If you are strapped for time a 30 minute High Intensity Resistance training workout will do more for the body than a 90 minute slow steady-state cardio workout!
• Aim for at least two muscle strengthening workouts a week  .  Get stronger doing squats, lunges, deadlifts, chest presses, rows and pull-ups.   Rev up your metabolism - a single pound of muscle burns up to 50 calories a day.  (A pound of fat only 3).
• Focus on what you are doing. Contract the muscle under tension, push to fatigue, exhale on exertion. Make it count!  Compete, not chat with your buddy, Leave the socializing when you are done.

Keep things simple.  Plan but don’t over-think..  Most important is to go out and do it – you’ll feel so much better when you are done!

Thanks!

I’d like to thank all the Dynabods that participated in the Winter & Spring Dynabody Total Fitness Classes.  I know they enjoyed their time.... I sure did! We sure do have a great group!  

Here's some of the comments:

"It's not intimidating, its fun and always feel like I had a great workout after"

"Very accommodating and friendly"

"Knows what he is doing and pushed ya"

"So much fun while working out, getting in shape and learning about fitness"

"Ability to adapt"

"Love the Strength training and variety"

I know it's hard to come to class when it's nice out - here's a bunch that survived the last Spring Class - more to come next week as the Summer classes start outdoors!

SUMMER FITNESS CLASSES – starts JUNE 17 & 19th!

Dynabody Total Fitness Summer Classes are set for Tuesdays and Thursdays evenings

starting June 17^th and June 19^th 

and runs through September

6:30 – 7:30 pm.

ALL classes throughout the summer for just $120!

Early Bird Registration (before first class) is $100 plus GST

A positive mental attitude + positive environment + positive support system = RESULTS

Get those results with DTF - the ultimate in summer fitness with this 1 hour session.

If you would like to participate, please email me or drop by the Tuesday/Thursday class School classes.

And don’t forget, one time events are also available. Family and kids bootcamps are a hit. Get  a gang together and have a blast!

Email me at dynabody@gmail.com.

This 1 hour session is fun and a great challenge for all!  Along with the meat & potatoes - strength training, we will be incorporating TRX Suspension training for core and muscular endurance. Then ignite your metabolism with Dynabody Finishers – some High Intensity Metabolic Burners before cooling down after a great workout session.

PASSION & HARD WORK

I just finished reading Orr – My Story, the biography by the greatest defenseman who played hockey – Bobby Orr.   What has made him successful was not being a “natural” which Orr felt was disrespectful to the people who have worked to master any discipline, be it music, literature, medicine or sports.

The fact is that talent counts for almost nothing in the absence of hard work.  As he states ” Plenty of gifted athletes never make it.  Other guys work their way to the top with very modest gifts.  Whether you are talented or not, the only thing that is going to get you where you want to go is hard work…..”

And what’s the final piece of the puzzle?

PASSION.

Without it, the hardwork is just too hard.  Virtually all of the successful people seem

to carry that quality with them.  It doesn’t matter what you are pursuing Bobby said, if you don’t have a love for it, I would suggest you should go ant try something else, because eventually you will be disappointed. 

I totally agree.  I see the same thing with people who want to improve their fitness level.

If you do not plan to work hard, you are basically missing the boat.   

And what about that hard work?  Do you know what it takes to gain strength, build muscle and burn fat? 

Whenever you push through that discomfort of hard work and put your goals before your comfort your resolve is strengthened.  Feeling good after a good workout session helps reinforce a behavior that you are more likely to do the next time.  It actually gets better than coasting through a ho-hum workout  - which in time you will quit for lack of progress and mental and physical satisfaction.  You will want to workout and feel good about it.

Remember

INTENSITY = A LITTLE DISCOMFORT = FITNESS GAINS

Orr My Story -  Bobby Orr,  Viking, Penguin Canada Book, Copyright Robert Orr, 2013 p.72

Spring has Sprung - start off right with Dynabody Total Fitness!

Join now for the Spring Fitness Classes.  Start to get ready for a wonderful summer or aim to be your personal best!  Come out to the last couple of March classes and see what you’ve been missing.  Sessions run from  6:30 to 8:00 pm.

Register online at:

 Dynabody Total Fitness  - Tuesday April 8th

Dynabody Total Fitness - Thursday April 10th

or call: 832-9637 to Register by phone

To get updated info. regarding the Fitness Bootcamps visit my website:  Dynabody.ca or by emailing me at dynabody@gmail.com.

TOPS (Take Off Pounds Sensibly) WELLNESS SYMPOSIUM

This Saturday, come listen to four professional presenters speaking on a number of Wellness related subjects all for a reasonable price of $15!

12:30 pm to 4:00 pm.

Saturday March 15, 2014

1420 Portage Avenue Church (right across from Rae & Jerry's)

4 PROFESSIONAL SPEAKERS
- NUTRITIONIST - Topic TBA
- LIFECOACH -The Power to Work, Live & Play Well
- 3X CANCER SURVIVOR - Overcoming Challenges
- DOCTOR. - Organic Foods and Toxins
$15.00/ticket

Email me for more information or see you there!